Reach 80 kg in 15w 0d
Safe weight loss is typically 0.25–0.5 kg/week. Max sustainable: ~1 kg/week.
Your Weight Goal Timeline
Time to Goal
15w 0d
weeks and days
Target Date
October 07, 2026
estimated reach date
Daily Deficit
1100
kcal/day needed
| Current weight | 95 kg |
|---|---|
| Target weight | 80 kg |
| Total to lose | 15 kg |
| Rate | 1 kg per week |
| Estimated time | 15 weeks, 0 days |
| Estimated target date | October 07, 2026 |
| Daily calorie deficit needed | ~1100 kcal/day |
1 kg of fat = ~7,700 kcal
This calculator assumes 1 kg of body weight change requires approximately 7,700 kcal of caloric deficit or surplus. This is a simplified model — actual results vary based on metabolism, muscle mass, and adherence.
Related Calculators
- Calorie / TDEE Calculator — find your daily calorie needs
- BMI Calculator — check your body mass index
- Ideal Weight Calculator — see your ideal weight range
- Body Fat % Calculator
- BMR Calculator — basal metabolic rate
- Macro Calculator
- Water Intake Calculator
- Running Pace Calculator
- Steps to Calories Burned
How Reweighing Works for Accurate Progress Tracking
Body weight fluctuates by 1–3 kg (2–6 lb) throughout a single day due to food, water, and bowel contents. Weighing at a consistent time — first thing in the morning after using the bathroom — gives the most reproducible readings. Taking a 7-day moving average removes noise, revealing the true underlying trend. Studies show people who weigh daily and track the moving average lose more weight and maintain it better than those who weigh weekly or monthly.
Causes of Short-Term Weight Fluctuations
| Cause | Typical change | Duration |
|---|---|---|
| High-sodium meal | +0.5–2 kg water retention | 1–2 days |
| Intense exercise | +0.5–1.5 kg inflammation | 1–3 days |
| High-carb day | +0.5–1 kg glycogen + water | 1–2 days |
| Dehydration | −0.5–2 kg water loss | Hours |
